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BoostcampPNG

ATG Zero "knees over toes"

by Blake F.

Program Description

Important note: any time there's an exercise that Is one legged/one sided, you do all the sets on both sides. For example if there was an exercise on this program that said 5 sets of 5 reps. You do 25 total reps on each leg totaling to 50.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodyweight Fitness, Athletics
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 19, 2025 03:48
  • Last Edited
    May 19, 2025 03:48

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Other
66.7%
Calves
33.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Tibialis Raise
1 Set
25 Reps
-
2
FHL Calf Raise
1 Set
25 Reps
-
3
Tibialis Raise
1 Set
25 Reps
-
4
KOT Calf Raise
1 Set
25 Reps
-
5
Patrick Step
1 Set
25 Reps
-
6
ATG Split Squat
5 Sets
5 Reps
-
7
Elephant Walk
1 Set
36 Reps
-
8
L-Sit
2 Sets
1 mins
-
9
Couch Stretch
2 Sets
1 mins
-
10
Piriformis Stretch
2 Sets
1.5 mins
-
Day 3
1
Tibialis Raise
1 Set
25 Reps
-
2
FHL Calf Raise
1 Set
25 Reps
-
3
Tibialis Raise
1 Set
25 Reps
-
4
KOT Calf Raise
1 Set
25 Reps
-
5
Patrick Step
1 Set
25 Reps
-
6
ATG Split Squat
5 Sets
5 Reps
-
7
Elephant Walk
1 Set
36 Reps
-
8
L-Sit
2 Sets
1 mins
-
9
Couch Stretch
2 Sets
1 mins
-
10
Piriformis Stretch
2 Sets
1.5 mins
-
Day 2
1
Tibialis Raise
1 Set
25 Reps
-
2
FHL Calf Raise
1 Set
25 Reps
-
3
Tibialis Raise
1 Set
25 Reps
-
4
KOT Calf Raise
1 Set
25 Reps
-
5
Patrick Step
1 Set
25 Reps
-
6
ATG Split Squat
5 Sets
5 Reps
-
7
Elephant Walk
1 Set
36 Reps
-
8
L-Sit
2 Sets
1 mins
-
9
Couch Stretch
2 Sets
1 mins
-
10
Piriformis Stretch
2 Sets
1.5 mins
-